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Rockettes Strength & Conditioning: Eye High Kicks

The Rockettes Strength and Conditioning Tips: Eye High Kicks

It takes lots of prep to get Rockette-ready! Earlier in the year, we shot this video to show you how we keep kicking throughout the Christmas season. ✨

Posted by Rockettes on Wednesday, May 27, 2020

Eye-High Kicks

We can kick up to 650 times in one day and do more than 160 kicks per show in up to four shows a day during busy periods! That’s a lot of kicks! To keep our muscles strong and in shape, here is how we prepare for the Christmas season:

Dynamic Hamstring Stretch

Goal: Preparing the Rockettes for kicking by training ankle proprioception and targeting hamstrings eccentrically for the “eye-high” kicks.

Begin standing on your left leg with the knee bent.  Place your right leg out in front of you with your toes extended upward. Bend forward at the waist, scooping under the right foot with your arms, lift them up as you bring your feet back together. Repeat on the other side.

Repeat 15-20 repetitions for 2 sets 

Single-Leg Reach

Goal: Preparing the Rockettes for kicking by training ankle proprioception and targeting hamstrings eccentrically for the “eye-high” kicks.

Stand on your left leg with a slight bend in your knee, pick up your right foot and find your balance. Reach for the floor with your right fingertips and tap the ground while keeping your abdominal muscles engaged and tight and your right leg behind. Return to start position and repeat.

Repeat for 10 repetitions, repeat on the opposite leg.

Soldier Walks 

Goal:  Dynamic warm-up of hamstrings

Begin by kicking the left leg in front of you and reaching for the toe with the right arm, slightly twisting in the torso.  Repeat by kicking the right leg up and reaching with the left arm. Continue moving across the floor with a swinging motion. 

These injury prevention tips were created in partnership with Rothman Orthopaedic.